Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
Workout Summary

Workout Description

Traditional body part splits have been around for a long time.

And there’s a lot of reasons why.

  1. They clearly work in promoting muscle growth.
  2. They’ve been promoted by some of the industry’s top athletes.
  3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.

With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.

But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.


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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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The M-F Workout Routine

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout

Exercise Sets Reps
1. Deadlift 4 6
2. Lat Pull Down 4 8-12
3. Dumbbell Row 4 8-12
4. Hammer Strength Machine Row 4 10
5. One Arm Cable Row 3 12
6. Straight Arm Cable Pull Down 2 15

Tuesday: Chest & Abs Workout

Exercise Sets Reps
1. Incline Bench Press 4 6
2. Decline Bench Press 4 8-12
3. Machine Bench Press 3 6-12
4. Machine Fly 3 12-15
5. Push Ups 3 Failure
6. Machine Crunch 3 15
7. Hanging Leg Raise 3 12-15

Wednesday: Legs Workout

Exercise Sets Reps
1. Barbell Back Squat 5 6
2. Romanian Deadlift 4 8-12
3. Leg Press 3 10-15
4. Leg Curl 3 12-15
5. Walking Lunge 3 15 Each
6. Smith Machine Calf Raise 4 20

Thursday: Shoulders & Abs Workout

Exercise Sets Reps
1. Military Press 4 6
2. Lateral Raise 4 8-12
3. Reverse Machine Fly 4 8-12
4. Machine Shoulder Press 3 6-10
5. Barbell Shrugs 4 15
6. Decline Sit Up 3 15
7. Barbell Roll Out 3 12

Friday: Arms Workout

Exercise Sets Reps
1. EZ Bar Curl 4 8-12
2. EZ Bar Skullcrusher 4 8-12
3. Spider Curl 4 8-12
4. Tricep Dip 4 8-12
5. Cable Hammer Curl 4 8-12
6. Cable Overhead Tricep Extension 4 8-12

M-F Workout Routine Summary

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

Dennis Kondor
Posted on: Thu, 09/02/2021 - 02:57

Wont i lose muscle if i dont exercise a Muscle group at least twice a week?

M&S Team Badge
Posted on: Tue, 09/07/2021 - 21:24

Hi, Dennis. No, you won't lose muscle. The extra recovery time could potentially benefit you.

Posted on: Wed, 08/04/2021 - 09:16

Is there a supplement I can use besides fish oil? I’m severely allergic to fish and shellfish.

Posted on: Sat, 05/22/2021 - 08:28

Are these sets set in stone or could you tweak them based on preference. Such as increasing the Reps for something you gain better activation on with lighter weight.

M&S Team Badge
Posted on: Mon, 05/24/2021 - 09:41

Hey Logan - yes, you can make those changes.

Posted on: Mon, 04/19/2021 - 23:22

Which plan would you recommend after this 10 weeks workout for muscle mass

M&S Team Badge
Posted on: Tue, 04/20/2021 - 13:00

Hey Althaf - if you like this plan, you can repeat it. Or if you're looking for another muscle building plan, check out our other muscle building programs:

Posted on: Sat, 04/17/2021 - 11:23

I’ve been doing this for 2/3 weeks now... im losing confidence because im not losing weight. Im stuck at this certain weight. Any tips?

M&S Team Badge
Posted on: Mon, 04/19/2021 - 09:38

Hey Kaila - weight loss is a slow, gradual process. The biggest factor in losing or gaining weight is your diet. Are you eating in a caloric deficit?

Posted on: Sun, 04/11/2021 - 22:18

Which schedule do you recommend after this schedule of 10weeks

M&S Team Badge
Posted on: Mon, 04/12/2021 - 10:16

Hey Althaf - what're your goals, how many days per week?

Posted on: Tue, 03/23/2021 - 10:00

I'm 74 and I do the 5day split. Plus I ad extra arms .
So I do arms 2xweek at 74 is the recovery a lot longer? Should I do every other day workout

M&S Team Badge
Posted on: Tue, 03/23/2021 - 10:04

Hey Frank - check out this guide on training over 40:

Posted on: Sat, 03/20/2021 - 05:26

Can I take a day off in-between each workout day? I do outdoor physical work for my job, and recover a little slower?

M&S Team Badge
Posted on: Mon, 03/22/2021 - 09:45

Hey Dee - yes you can. Make sure you're eating enough, staying hydrated, and getting adequate sleep to help your recovery!

Posted on: Sat, 02/27/2021 - 07:18

I’m 48 and around a little overweight. I start my 4th week Monday. What type of gains should I be seeing?

M&S Team Badge
Posted on: Mon, 03/01/2021 - 10:50

Hey Teddy - progress will be different for everyone. The progress you see is highly dependent on your diet, lifestyle, stressors, recovery, sleep, etc.

Posted on: Mon, 02/22/2021 - 21:45

With the 5 day workout you said that you only his each muscle group once a week . But are you not hitting it more then once a week . The seccndy effect. Chest your hitting shoulders and triceps. Does that not count as hit those muscle

M&S Team Badge
Posted on: Tue, 02/23/2021 - 09:10

Hey Frank - yes you are correct, but those secondary muscles are not being directly targeted. This workout directly targets each muscle group once per week.

Posted on: Tue, 02/23/2021 - 20:17


Posted on: Thu, 01/21/2021 - 19:48

Are these supersets or do one workout at a time

M&S Team Badge
Posted on: Fri, 01/22/2021 - 09:33

Hey Matt - you'll do all sets of an exercise before moving on to the next exercise.

Posted on: Wed, 09/09/2020 - 14:25

Hi, is this a good split for losing fat?
I am 173 cm and 66 kg, but maybe 25% body fat
Would this be a good workout?


M&S Team Badge
Posted on: Thu, 09/17/2020 - 12:00

Hey Kjell - this workout was originally written as muscle building plan. However, with proper nutrition and adequate cardio this plan can easily be adapted to fit a fat loss focus regimen.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. For cardio ideas, check out this link:

For fat loss diet advice, check out the link here:


Posted on: Mon, 11/02/2020 - 01:32

Sure I don’t see why not but a couple things all based on diet in my opinion but all depends on goals.

Posted on: Mon, 08/31/2020 - 13:01

How would you adjust this to make two leg days a week?

M&S Team Badge
Posted on: Mon, 08/31/2020 - 14:42

Hey Alex - rather than adding a leg day to this maybe you should check out a 6 day PPL which hits all body part twice per week:

Hadi Fareed
Posted on: Sat, 08/29/2020 - 13:48

Hey, I’m 5 10 158 pounds, I’m an intermediate lifter 17% bf. Would this be a good workout routine to build muscle in for me? Or should I do something with higher reps. I want to get bigger and look more aesthetic and obviously gain some strength

M&S Team Badge
Posted on: Mon, 08/31/2020 - 14:40

Hey Hadi - yeah, this workout could work for you. Need to make sure you diet is on point to keep bodyfat low if you're looking for aesthetics.

Posted on: Thu, 07/16/2020 - 01:03

Do these sets include warmup sets?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 16:06

Hey Boris

The sets listed are referring to working sets, not warmups.

Posted on: Thu, 07/09/2020 - 03:58

Is the 5 day split better than upper and lower routine that’s the question

M&S Team Badge
Posted on: Mon, 08/10/2020 - 16:07

Great question Daniel

They both have their place. I recommend doing one for 10-12 weeks, then switching to the other for 10-12 weeks.

Posted on: Thu, 06/18/2020 - 05:39

1/No deload weeks. I think 10 weeks too much. Can i play 5 weeks then deload week then back to the rotuine .
2/the exercises with 6 reps can i add more reps or 6 reps only.
My english not good

Posted on: Thu, 05/28/2020 - 07:07

i was looking this programe, i want to ask you that i regular member of Gym but i escaped gym due to Ramzan, now i again join gym. Am i take this programe for better physique. Moreover, i am 6 feet in height and 88 Kg of weight.

M&S Team Badge
Posted on: Fri, 05/29/2020 - 11:56

This is a good program for returning to the gym - good luck with it!

Bob smith
Posted on: Sat, 05/16/2020 - 16:12

I am 18 years old and have been going to the gym for a while now. I have built some up some muscle but am still pretty skinny. I was wondering if this is a good program for me?

M&S Team Badge
Posted on: Mon, 08/10/2020 - 16:08

This is a great program for adding some size, Bob. That is, of course, if you're eating enough to support the growth. If you want to get big you've got to eat big.

Posted on: Sun, 05/10/2020 - 15:21

I’m starting to get back into shape and was wondering if this split schedule good to try and add muscle? I’m 5’ 6” at 148. I’ve always had trouble adding any weight. Is there specific protein, fats, calories I should be taking on a daily basis? Does doing cardio prevent muscle growth? Is it ok to workout my abs 4 days a week?

Thank you very much.

Posted on: Thu, 05/07/2020 - 16:45

Hi, I am a 27 year old female. I am 5’3’’ and 145 pounds. I’ve lost 80 pounds over the last year by healthier eating and working out 4-5 days a week. I want to tone and add muscle but still lose the last 15 pounds so I can reach my goal weight. I feel like I have hit a plateau. Is this schedule ideal for me?

Posted on: Mon, 02/10/2020 - 09:55

Hi Josh, I am 29 years old and weigh 240 with a height of 5'11" I was wondering if this is a good routine to lose fat and gain muscle for me.

M&S Team Badge
Posted on: Mon, 02/10/2020 - 12:02

Hi Cody,

If you are a beginner, start here:

All workouts can be used to either build muscle or lose weight as that is mostly dependant on diet.

Posted on: Mon, 08/31/2020 - 17:28

Is the 5 day body part better than 4 days upper and lower I’m used to body part upper lower don’t seem as fun

Will Beck
Posted on: Wed, 01/22/2020 - 07:50

I’m also a huge fan of the 5 day split. My routine is very similar to this one, but I was hoping to get some feedback.
My schedule is M-F with Saturday primarily used for a low intensity longer cardio session like hiking or even a beach swim followed by a BBQ. Sundays are a complete rest/ meal prep day for the upcoming week.
Monday (chest), Tuesday (Back/abs/Calves), Wednesday (arms), Thursday (shoulders/abs), Friday (Legs).
My mindset behind training arms after chest and back days is that while my routine is primarily isolation movements, the slight activation of the bicep and tricep fibers help me get a better pump when I focus on just arms.
I look forward to hearing from y’all! Keep crushing it.

M&S Team Badge
Posted on: Wed, 01/22/2020 - 08:35

Hi Will,

Sounds like a solid routine!

Will Beck
Posted on: Fri, 05/29/2020 - 22:13

Cool part now, I just became a Fitness Chef at Nutrition Solutions and finally have my macros dialed in. This routine is even perfect for body recomposition. Thank you again for sharing this routine! I’ve been incorporating HIIT for cardio 3x a week.

Joshua B
Posted on: Sat, 11/07/2020 - 04:31

This is my exact workout to the letter! I have to have my legs last or I would die lol. This is crazy! Same days exactly

Posted on: Mon, 01/13/2020 - 09:41

Thanks, Josh, great article! I've been using this workout since mid-November, although I did make small modifications and added alternate exercises, especially when the gym is crowded. I like getting my workouts in during the week, and when I do end up working out on a weekend I just start this plan over.


M&S Team Badge
Posted on: Mon, 01/13/2020 - 10:14

Hi Paolo,

Thank you so much for trying it out! Sounds like you've done a great job modifying it to best fit your needs and schedule which is exactly how one should approach the program. Happy to hear you've enjoyed the process - Thank you for supporting M&S!

Ash Palmer
Posted on: Sun, 12/08/2019 - 11:31

Hi Josh I am currently cutting I am currently on 2000 calories a day p229 f45 c179 do I need to change do I need to nock these numbers down weekly or would you keep your eyes on the scales when the weight starts to slow down would you drop 100/200 calories off.

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